Doctor explains the 5:2 INTERMITTENT FASTING METHOD for weight loss | Step-by-step guide

in this video we're going to be covering key things that you need to know about the five two intermittent fasting method including what the 5-2 diet is is pros and cons including potential health benefits it offers and who it might not be appropriate for so first of all what is 5 2 intermittent fasting so five to intermittent fasting is quite simple this approach involves eating normally for five days of the week and then significantly reducing your calorie intake for the other two non-consecutive fasting days during these two fasting days you consume about 25 of your usual caloric intake now this strategy encourages your body to tap into its fat stores for energy potentially leading to weight loss as well as other health benefits so now you know what the 5-2 diet is let's break down how to implement it step by step so Step One is choosing your fasting days this is to pick two non-consecutive days in a week to beat your fasting days now this flexibility allows you to adjust your fasting schedule they based on your own routine for example you could choose your fasting days to be a Monday and then a Thursday meaning that on these days you would fast but on a Tuesday Wednesday Friday Saturday and Sunday you'd eat normally and remember fasting means 25 of your normal caloric intake the next step is to plan your meals think about the types of food that you'll consume and this will hopefully help you maximize the benefits of fasting now I've made another video on 10 important food and drink groups to incorporate into your diet which you can find Elsewhere on this channel but in general you need to think about minimally or low processed foods to support your body's nutritional needs so green vegetables like spinach kale and broccoli lean proteins like grilled chicken and fish like cod and healthy fats like olive oil and avocados now step three is thinking about your caloric intake so for example if you typically consume 2 000 calories aim for about 500 calories so 25 of your normal on your fasting days if initially you think that two fasting days is going to be too difficult start with one obviously the potential benefits won't be as great as having two fasting days but the key to fasting is staying motivated and consistent if you don't maintain the diet in the first two weeks then this kind of defeats the purpose of dieting so do be kind to yourself step four is to stay hydrated drink plenty of water to stay hydrated throughout the fasting period finally it's important to be mindful listen to your body and stop eating when you're satisfied even if you've not reached your calorie limit for that day so if you're eating say for example 2 000 calories don't think that you need to consume the full 2000 calorie limit on eating days if you're already full now hopefully that section of the video gave you a good idea of how to get started so now let's move on to briefly look at some of the potential pros and cons of 5.2 intermittent fasting so the first potential benefit of five to interpretent fasting is weight loss five to intermittent fasting can help promote weight loss by creating a calorie deficit because you're eating fewer calories on two days of the week the body is less likely to use things like glucose as its fuel source and more likely to turn to burning your body's fat reserves also a very simple way of looking at things is the fewer calories consumed during the week the more likely you are to potentially lose weight the next benefit is that it's relatively easy to follow compared to some other fasting methods now while some people also mention the intermittent fasting could potentially help with improving glucose sensitivity as well as diabetes control this needs further research and more studies to be done in terms of some of the potential downsides some people may struggle with hunger and craving on fasting days but strategies like by drinking plenty of water to help you feel more full can help with this it's also essential to ensure that you're getting proper nutrients on fasting days due to the restricted calorie intake so whilst it might be tempting to eat nutrient poor Foods try stick to nutrient-rich Foods even on the fasting days the other big challenge is that fasting days May conflict with social events or family meals but if you know you've got a big social occasion coming up it's okay to take a break once in a while or plan the diet around this it's also worth pointing out that fasting effects can vary widely from person to person so if the 5-2 fasting diet doesn't seem to be working for you despite giving it your best go that's fine there are many other diets out there that could help you and I've discussed some of these like the 16-8 method Elsewhere on this channel so finally who should avoid the 5-2 intermittent fasting method so whilst the five two intermittent fasting method offers a range of potential benefits it's not suitable for everyone if you're pregnant or breastfeeding fasting can compromise the nutritional needs of both the mother and the baby so you shouldn't fast if this applies to you fasting can also interfere with proper growth and development of children so this isn't suitable for children or adolescents and finally if you've got diabetes heart conditions or other health issues consult a health professional before attempting this fasting method so in conclusion it's important to remember that fasting is a personal journey and what works for one person might not work for another before making any changes to your diet it's always wise to consult with your health provider if you've got any uncertainties concerns or questions and if you want to share your own experiences to help others please do so in the comments section for more videos on intermittent fasting please take a look at the rest of the channel and thanks for watching

Channel: Doctor O'Donovan

Views: 33,343

Keywords: intermittent fasting, weight loss, diet, dr berg, best intermittent fasting methods, 5:2 diet, 5-2 diet, how does intermittent fasting work?, how do I do intermittent fasting?, intermittent fasting results, intermittent fasting weight loss, best weight loss methods, fasting, dieting, 5-2 intermittent fasting, Jason fung

Id: levIYctfYis

Length: 5min 29sec (329 seconds)

Published: Sun Sep 17 2023